Thread: Vieope´s Journal

well planned! best of luck! glad to see that you started a journal

one suggestion, I would move your bicep/tricep day to wednesday.. If you hit your triceps the day before chest(which indirectly incorporate tri's as well) then your chest workout is going to lag a bit.

Good advice Atherjen!


See Vieope, you'll gets lots and lots of help this way! I'm so happy you're doing this. You won't be disappointed and again, you'll be able to track your success by keeping your journal updated. Stick with it bud!

Thanks girls for the answers, I will update regularly.

WELCOME!!! & your journal looks Great!!!

Good luck with your journal! Keep us all posted!

Good luck with your goals - there's lots of helpful and knowledgable people on this board.

Thanks . I started to be serious about dieting in the beginning of the year but just now I am tracking everything I eat. The good thing is that I feel more focused on the weightlifting part too.
The only problem in my progress gonna be how to buy the supplements. Where I live, the ones that have any quality are too expensive.

I am searching in the forums for good info but since I am a beginner I can miss something.
Like I said, if you have something to add, just say so.

I recommend Syntrax products. If you buy directly from their site, it's expensive. Occasionally they have excellant specials. The one they're having now is: You get Isomatrix Reloaded (which is chocolate protein) & SwoleV.2 for $45.00. Shipping is included. No extra or hidden fees. That's it.

Originally posted by BabsieGirl
I recommend Syntrax products. If you buy directly from their site, it's expensive. Occasionally they have excellant specials. The one they're having now is: You get Isomatrix Reloaded (which is chocolate protein) & SwoleV.2 for $45.00. Shipping is included. No extra or hidden fees. That's it.

The problem is that I live far, far away from USA. Everything that has quality and gets to my country is gonna be extremely expensive. I already expend most of my money with food.

okay.....so you're saying once you pay for your supps here in the USA, once it gets to your country it's going to cost you again?

Originally posted by BabsieGirl
okay.....so you're saying once you pay for your supps here in the USA, once it gets to your country it's going to cost you again?

Yes, it is like that.. if I buy a product when it arrives I need to pay an importer fee of 60%. So, a product of $40 turns in to $70.
Don´t forget the exchange rate to my money. It is 3:1..
The final product will cost me equivalent of $200.
Imagine that.

That's odd. Then again, I understand also.

What country are you from? I'll do some research for ya.

Brazil
Thanks

Brazil! Nice!!

Originally posted by atherjen
Brazil! Nice!!

Oh yeah Have you been to Rio before ?
Canada is perfect, I am trying to figure it out if it is possible to go backpacking from Montreal/Quebec to Alaska.

Recent changes :
------------------

Meals :
-------

-Today after a long time considering the option I decided to reduce my protein intake from 240 g to 140 g (115g from chicken breast and the rest of egg protein). The reason why I did that is because I have a history of problems with liver, kidney. I read many articles sugesting that a link between a high protein diet and damage to those organs may occur. I personally think that if I take plenty of water and fiber nothing happens. Let´s consider this a flaw in my plan, if by October I don´t see an improvement to my muscular condition, I you blame my protein intake and will be back to the 2g per pound rule.

My macronutrietns and calories now are like that:
2400 calories
Carbohydrates - 56,7 %
Protein - 23,3 %
Fats - 20,0 %

I focus, of course, only in complex/Low G.I carbohydrates.

- Tomorrow I will start my fiber intake, I have been dieting with an unsufficient fibers diet, now it´s changing, I will gradually increase the intake of fiber from 20 g to 40 g daily, 50 g is too much.


Exercises:
-----------

- I will put the triceps together with chest, because chest works triceps as well. (Thanks atherjen )
Tuesday and Wednesday are now like that:
- Tuesday - Biceps (Hammer Curls)____________|Forearm (Palms-Up Dumbbell Wrist Curl Over A Bench)
- Wednesday - Chest (Bench Press)____________|Triceps (Cable Lying Triceps Extension)

- I will probably remove Lats (Underhand Cable Pulldowns), because it works biceps and is just one day away from a major biceps day. Straight-Arm Pulldown will be the choice, it is isolation, just lats. Damm it , I like so much Underhand Cable Pulldowns.

- I added Abs to my workout routine 2 days per week, I am doing for start, 3 sets with 10 reps. The only thing that I don´t know is the name of the exercise. I do it in a very inclined place. Anybody knows if it is ok ?

- In one more week I will start to do 2 different exercises per body part, the number of sets continues the same. Like I said, only isolation movements.

----------------------------------------------------------------------------------------------------------------------------

I am reluctant about measuring my body parts, I just don´t like it, I will measure by the eye.

Oh, I will buy next week a high precision scale to measure even how much oxygen I breath.

If that's how you want to do your diet, keep it like that for 6 weeks and them make a change.

Can you take before pics and post them? You can post them in here.

Originally posted by BabsieGirl
If that's how you want to do your diet, keep it like that for 6 weeks and them make a change.

Can you take before pics and post them? You can post them in here.

Do u think that my diet is very wrong ? I am wondering if there is too much carbs.

I took before pictures but I will post them after I take my after pics

I think you should up your protein and decrease your carbs UNLESS you're bulking.

It was my understanding you wanted to cut up. This all depends on your goals.

I'll be right back

Originally posted by BabsieGirl
I think you should up your protein and decrease your carbs UNLESS you're bulking.

It was my understanding you wanted to cut up. This all depends on your goals.

No, I need to add some weight, muscle. Then I will drop the body fat.
My calories I will increase by 400 next week.

Why can´t I keep the 60 % 20 % 20% when bulking or cutting and just drop or raise the coloric intake ?

It´s like I wrote in the last update, the 23,3% of protein is because of poor condition of my liver,kidney.

Talk to you later, I gotta go to the Gym.

When you are bulking you increase your caloric intake and when you cut, you decrease your caloric intake.

When I say increase or descrease your caloric intake I mean, the "type" of calories you're increasing and descreasing; ie: Fat, Carb & Pro. You cannot keep the numbers the same through the entire bulk and cut phase.

Originally posted by BabsieGirl
When you are bulking you increase your caloric intake and when you cut, you decrease your caloric intake.

When I say increase or descrease your caloric intake I mean, the "type" of calories you're increasing and descreasing; ie: Fat, Carb & Pro. You cannot keep the numbers the same through the entire bulk and cut phase.

I didn´t know that. Is there a article I can read ?

Basically what I understood is :

Cutting - more protein
Bulking - more carbohydrate.

Is that correct ?

I'll find you an article.

You could purchase the book Prince is promoting. Burn the Fat Feed the Muscle. It's an excellent read!

You got it

Bulking w/ Slow Burners

Male Cutting Plan...Meals

Originally posted by BabsieGirl
You could purchase the book Prince is promoting. Burn the Fat Feed the Muscle. It's an excellent read!

Probably next month I will register at IM and buy the ebooks
Thanks for the informations.
I posted this thread a few days ago about a natural product that is commonly use as a supplement here. See if you think that is a good idea. Do you know "Açaí" ?